Research Reveals Effective Exercises for Better Sleep Quality

A recent study by researchers in China has identified specific forms of exercise that can significantly improve sleep quality for individuals suffering from insomnia. Published in the BMJ Evidence-Based Medicine on July 20, 2025, the study reviewed 22 clinical trials involving 1,348 participants to assess the efficacy of various exercise methods, including yoga, Tai Chi, jogging, and strength training, among others.

The findings underscore a substantial connection between physical activity and sleep improvement. Notably, yoga emerged as the most effective form of exercise, reportedly increasing total sleep time by nearly two hours and reducing wakefulness after initially falling asleep by approximately one hour. According to Dr. Greg Elder, Associate Director of Northumbria Sleep Research at Northumbria University, "Exercise can have a direct impact on our brain activity during sleep, including an increase in slow-wave sleep, which is restorative. This means better sleep for longer."

Beyond enhancing brain function, exercise also influences hormone levels that regulate sleep. Dr. Elder noted, "Exercise can affect our melatonin levels, which is critical for sleep-wake regulation, as well as cortisol levels, a stress hormone."

Furthermore, the psychological benefits of exercise contribute to improved sleep. Dr. Hana Patel, a resident sleep expert at Time4Sleep, highlighted that outdoor aerobic exercises, such as running or cycling, not only elevate mood but also lower blood pressure and reduce stress, thus facilitating easier sleep onset. She emphasized, "It's important to consider the timing of workouts, as exercising too close to bedtime may elevate adrenaline levels, keeping individuals alert. Ideally, exercise should occur five to six hours before sleep, but no later than two hours prior."

The study also outlined four types of exercise particularly beneficial for sleep: 1. **Aerobic Exercise**: Activities like running or cycling enhance mood and alleviate anxiety, making it easier to fall asleep. 2. **Strength Training**: Incorporating resistance exercises can complement aerobic workouts, provided individuals gradually increase difficulty levels. 3. **Yoga**: This practice promotes mindfulness and stress reduction, helping to relax the body and improve sleep quality. 4. **Walking**: Regular brisk walks, particularly in outdoor settings, can significantly reduce cortisol levels and enhance overall emotional well-being, thereby improving sleep.

The implications of this research extend beyond individual health. With sleep disorders on the rise globally, understanding the intersection of physical activity and sleep quality presents an opportunity for public health initiatives to incorporate exercise as a therapeutic strategy. Experts advocate for a more integrated approach to health that recognizes the role of physical activity in improving mental and emotional health, which, in turn, fosters better sleep.

In conclusion, the evidence suggests that integrating specific forms of exercise into daily routines not only enhances physical well-being but also plays a critical role in improving sleep quality. As research continues to unfold, public health policies may increasingly promote exercise as a fundamental component of strategies aimed at combating sleep disorders and improving overall health outcomes.